WOD 05.11.18

Announcements

Did you do your 5 strict pull-ups and 10 unbroken push-ups today?
We will be closed on Mother’s Day (Sunday, May 13th)!

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

Partner Rowling:

1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. We will cap this game at 7 minutes.

Line Drills:

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

Side Shuffle

High Knees

Butt Kickers

Mobility

Warm-up (No Measure)

Squat Hold – 1 Minute

Chest Stretch – 1 Minute

Movement Prep

Warm-up (No Measure)

Strict Pull-up:

10 Scap Pull-ups

1-3 Strict Pull-ups, Ring Rows, or Banded Pull-ups

Push-ups:

Establish Bottom Position

Establish Top Position

5 Push-ups

Air Squats:

5 Pausing Air Squats (Top and Bottom)

5 Air Squats

Rehearsal

Warm-up (No Measure)

1 Round:

100 Meter Run

5 Calorie Row

1 Strict Pull-ups

3 Push-ups

5 Air Squats

WOD

Friend-ship (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

20/14 Calorie Row

2 Rounds of Strict “Cindy”
“Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats